Calves
Seated Dumbbell Calf Raise
The Seated Dumbbell Calf Raise is a strength exercise with dumbbells for your calves. Share of the load in the Zulta muscle model: calves (soleus) 64% and calves (gastrocnemius) 32%.
How to do it
- Sit on the end of a flat bench with the balls of your feet on a low step, heels hanging off.
- Stand a dumbbell on each thigh, just above the knee, and hold them in place.
- Lower the heels into a stretch.
- Push through the balls of the feet to lift the heels as high as you can.
- Pause at the top and lower slowly back down.
Tips
- Keep the knees at about 90 degrees to target the lower calf.
- Press the dumbbells into the thighs so they do not roll.
Common mistakes
- Lifting the dumbbells with the arms.
- Placing the weights near the hips instead of above the knees.
- Rushing through short reps.
Muscles worked by the Seated Dumbbell Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A bent knee takes gastrocnemius off tension, so soleus works. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Seated Dumbbell Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Dumbbell Calf Raise work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Seated Dumbbell Calf Raise good for beginners?
Yes. The Seated Dumbbell Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Dumbbell Calf Raise?
For example the Barbell Seated Calf Raise, Seated Calf Raise and Smith Machine Seated Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Seated Dumbbell Calf Raise harder?
Add weight or reps, or move on to the Cable Calf Raise and Single Leg Calf Raise.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.